Squat variants

**Pegasus** · 06-24-2019

Originally Posted by Johnny D

Doing them super slow, like an unweighted 2 min squat, for example, would be similar in effect to the benefits of wall sits. We can use weighted squat repetitions for strength and then use slow motion squats for endurance. My understanding is that it's activating Type 1 muscle fibers. They also elevate the heart rate for a sustained period of time in a way that heavy work doesn't. Slo mo moves are a nice complement to the rest of my workout and I'm finding that with the slo mo squats, I have to maintain highly engaged core and pelvic muscles for longer than weighted reps.

Tempo and slo mo is also great for working around injuries. I ruptured a disc a few years ago and the slower work allows me to work around that by lowering the load while still building strength.

Do you find slo mo has a negative impact on power output.?

**Johnny D** · 06-25-2019

Originally Posted by Pegasus

Do you find slo mo has a negative impact on power output.?

Just anecdotally, I'd say it does. However, all of my slo mo is at the end of a training session. Yesterday, for example, I started with heavy lifting, then some HIIT stuff, and then finished with 4 min of slow motion.

**Pegasus** · 06-25-2019

The theory is the effect is long lasting in the same way as tempo or jump squats.

**Johnny D** · 06-25-2019

Indeed. They're incorporated into general programing, taking into account all the other movements programmed for the day/week/month. Some days might have jump squats, other days will have tempo or slo mo squats. But when they're programmed in regularly, they all have sustained results. Probably more in the muscular endurance measurements than muscular strength, but I want both. Right? I workout with guys who squat WAY heavier than I ever will, but can't do a 1-minute unweighted slo mo squat.

And I'd say the same for PF muscles - I want them strong and, at the same time, to have endurance. I don't want them to fatigue quickly. So PF routines should incorporate work to build strength as well as work to build endurance. Perhaps 3 or 4 squat variations helps with that.

**Pegasus** · 06-25-2019

Yes lot of guys incoparate wall sits and the like one assumes there is some trade off between power and endurance in training generally . For most people general overall ability is the goal of choice.